Friday 19th July, 2109

AM SESSION:

Gymnastics:

Working:
Establish a 2 Rep Max Ring Dip
5 x 2, 85%
rest as needed.

Progressive:
4 sets:
15 Pike Push Ups
12 Feet Elevated Pike Push Ups
9 HSPU
Rest as needed between each.
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Aerobic:

3 full rounds, moving at a consistent pace:

400m run
50ft Double DB OH Walk, 2 x 15
30sec Hollow Hold

400m run
15 Ring Push Ups
15 Ring rows

400m run
10 Beat swings
0:30 Ring FLR Hold
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PM SESSION:

Strength Phase:

Developmental:
3 x
5 / 5 Single leg RDL
10 Goodmornings
Rest as needed.

Working:
8 x 1 Deadlift, as heavy as possible.
*This is an oppertunity to push for 85-90% for each single. Do not establish a new PR, even if each rep feels easy, this will come over time. Cap this at a max of 90%.
-
Drop set Back Squats:
A- Establish a 35RM Back Squat, aim for 55-65%
B- 35 Back Squats, (A - 10kg)
C- 35 Back Squats (B- 10kg)
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Sport Intervals:

2:00 on, 2:00 off x 8:
1 round of DB DT, 2 x 15
AMRAP: Cal assault bike in the remaining time.

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